What's all the hype with fish oils?

Recently there has been a lot in the news about the benefits of fish oils, and you have probably heard and seen all of the radio and television ads selling fish oil supplements. In this article, I will briefly explain what fish oils are and the health benefits of fish oils - the reason in recent times that fish oils have gained so much attention. I will also give some tips on how to choose the safest and most beneficial sources of fish oils.

What are fish oils, and why do they always mention "Omega's"?

Fish oils are classified as fatty acids, but don't let the name fool you, they are hardly fattening - fatty acids are called so simply because they are derived from natural fats and oils. The "Omega's", Omega 3, 6, and 9, are fatty acids and are usually mentioned when fish oils are the topic of discussion.

Omega 3 and 6 fatty acids are directly related to fish oils, and are a special type of fatty acids known as Essential Fatty Acids (EFA's). They are called Essential Fatty Acids because they are not naturally produced by the body and can only be obtained through various food sources and/or supplements.

Omega 3 fatty acids come primarily from fish sources. It is interesting to note that the fish actually acquire these fatty acids from eating marine life such as krill and algae.

There are three types of Omega 3 fatty acids: docosahexanoic acid (DHA), eicosapentanoic acid (EPA), and alpha-linolenic acid (ALA). DHA and EPA are the best types of Omega 3 fatty acids (because they offer the most health benefits) and are derived from fish sources, while ALA comes from plant sources.

The most common form of Omega 6 fatty acids is Linoleic Acid (LA), which is derived from plant oils such as sunflower, safflower, canola, corn, and soy oils (and not to be confused with ALA, which is an Omega 3 fatty acid). Excess amounts of LA are considered unhealthy because LA may promote inflammation.

However, not all forms of Omega 6 fatty acids are bad. Gamma-Linoleic Acid (GLA) is considered the "good" Omega 6 fatty acid because GLA has been shown to actually reduce inflammation and help counteract the inflammation caused by excess LA intake. This is why it is common to find fish oil supplements with added Omega 6 fatty acids.

Omega 3 and 6 fatty acids work together and need to be properly balanced for optimal health benefits. People typically consume too much Omega 6, and not nearly enough Omega 3, which can be detrimental to health. Consuming too much Omega 6 can lead to increased inflammation, while Omega 3 helps reduce inflammation - this is why most fish oil products contain Omega 6 fatty acids as well as the actual fish oil with Omega 3 fatty acids.

The natural human diet throughout evolution was accustomed to eating an equal 1:1 ratio of Omega6:Omega3 fatty acids. However, this ratio has increased to roughly 20-25:1 over the past 200 years, leading to concerns amongst health professionals. Health professionals are now recommending a ratio of Omega6:Omega3 fatty acid intake between 4:1 and 10:1.

So why should I take fish oils?

Current research and clinical studies indicate that Omega 3 fatty acids have a wide range of health benefits and may be effective in treating numerous health conditions. Listed below are several of these primary benefits.

Brain Health

Roughly two-thirds of the human brain is composed of fats, so fatty acids need to be supplied to the brain for it to maintain these fats, function properly, and retain its structure. DHA (Omega 3) fatty acids are among the primary fatty acids that the brain needs for development and maintenance. DHA is an important component of nerve cells and cell membranes in the brain, which are both responsible for proper mental health.

A DHA deficiency can lead to decreased nerve communication in the brain and membrane deterioration, which can result in various mental disorders, mental diseases, and decreased cognitive function. For example, depression has been linked to decreased nerve communication, and Parkinson's Disease and Alzheimer's Disease are two conditions that appear to be associated with membrane loss of fatty acids.

Heart and Cardiovascular Health

Omega 3 fatty acids have been proven to support various aspects of heart health, and can decrease the risk of numerous heart-related health conditions. Numerous clinical studies have shown that DHA and EPA intake can help lower blood pressure, reduce low-density lipoprotein (LDL, "Bad") cholesterol and triglyceride levels, and can prevent the buildup of plaque in the arteries. These factors can contribute to a lowered risk for atherosclerosis, heart disease, and stroke.

Bone and Joint Health

As mentioned earlier in the article, Omega 3 fatty acids help reduce inflammation. This can provide relief to those suffering from many conditions associated with joint and muscle inflammation. Several clinical studies have proven that Omega 3 fatty acids are beneficial in treating rheumatoid and osteoarthritis, helping to reduce tenderness and pain in joints, decrease morning stiffness, and help decrease the destruction of cartilage from enzymes.

Studies conducted involving Omega 3 fatty acids and bone health have shown that EPA helps strengthen bones by increasing levels of calcium in the body, and increasing the amount of calcium deposited in bones.

Eye Health

Recent studies suggest that omega 3 and 6 fatty acids may reduce the risk and severity of macular degeneration, though further studies are needed for a conclusive recommendation.

Fish oils, primarily Omega 3 fatty acids, have a wide range of benefits that span throughout the entire body, and may help prevent and treat numerous health conditions. The benefits presented above are just a few of very many that have been proven in research and clinical trials.

What are the best sources of fish oils?

If you are a fish lover, or can tolerate eating fish, eating at least two servings of a fatty fish per week is recommended. Fatty fish include mackerel, lake trout, herring, sardines, albacore tuna, and salmon. The only problem with obtaining fish oils from fish is that these fatty fish, from wild sources, are known to contain high levels of mercury and other toxins.

The best and safest way to get your fish oils is through fish oil supplements, but not all fish oil supplements are the same and some lower quality supplements can contain mercury and other harmful containments. Last year, an independent study by GreenPeace Organization found that some popular fish oil supplements contained high levels of toxic chemicals considered carcinogens by the EPA.

What should i look for when choosing a fish oil supplement?

When buying a fish oil supplement, always choose quality over price. Lower quality processing of the fish oils will result in lower quality supplements, allowing companies to charge less for the product. Also, depending on the processing method, some fish oil products can leave an unpleasant fishy aftertaste.

Never take a fish oil product that is past its expiration date, as fish oils are particularly prone to spoilage. Many manufacturers will add Vitamin E to the fish oil supplement, which is a good idea because Vitamin E can help prevent oxidation of the fish oil and allow for increased shelf life. So look for a product that contains Vitamin E or other antioxidants to ensure the freshest fish oil.

Finally, most fish oil products also contain a complementing source of Omega 6 fatty acids. Look for Gamma-Linoleic Acid as the Omega 6 source, as other Omega 6 fatty acids promote inflammation and do not offer the same health benefits as GLA (as discussed earlier in this article). Ensure that the GLA is derived from Borage Oil, because Borage Oil contains the highest concentration of GLA and has other remarkable health benefits compared to other sources of GLA. Borage Oil is well recognized for its benefits of reducing inflammation and enhancing the skin.

To Your Health,
Biossential Nutrition

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